Macro Focus Meal Plan: Week 1
- MJM
- Jul 28, 2016
- 3 min read
Many people have the misconception that it's impossible to loose fat and to keep or gain muscle at the same time. If the macros are balanced correctly this is achievable. Macronutrients (macros) are the molecules that the body uses to produce energy; fat, protein, and carbohydrates.

Usually, when people ask me for diet and nutrition advise I suggest to simply start with logging everything you eat for a week; no diet, no lies, just straight up everything you ingest. Many people are surprised to see either how many calories are actually being consumed or the actual ratio of their macros.
Sadly (for me), carbs are the enemy. Some people (ehmm, my best friend in Japan) can eat a heaping bowl of rice with every single meal and stay fit and lean; this is not always the case. This meal plan reduces the number of carbs each week and also replaces many snacks with protein shakes. Although, there are many other healthy snack options we choose to go with protein shakes for this round due to the convenience factor. *Note, in this meal plan we workout during our lunch brake at work. Also, the male in this diet plan likes to eat food first thing in the morning rather than drink a shake. The meals can be shifted to fit your schedule.
Week 1 – Female
Rise and Shine
½ scoop whey protein - Strawberry
(Eating something early in the morning, even if it is just a protein shake, helps start up your metabolism for the day.)
.05g fat / .2g carbs / 13.5g protein / 55cal
Breakfast – Breakfast sandwich
2 eggs
2 pieces of bacon
1 bagel thin
1 slice of low fat cheese (we like fresh deli cheese)
Coffee
19g fat / 25.5g carbs / 25g protein / 365cal
Snack (Pre – Workout)
½ cup low fat cottage cheese
1 piece of toast or small roll
4.5g fat / 18g carbs / 16g protein / 174cal
Post Workout
½ scoop whey protein - Chocolate
.5g fat / 1.5g carbs / 12g protein / 60cal
Lunch – Spinach Salad
3 oz lean meat (We went with grilled chicken)
2 cups mixed greens
½ oz of cheese (We went with feta)
2 Tbs salad dressing
14.3g fat / 7.2g carbs / 42.1g protein / 323cal
Mid-Day Snack
1 scoop whey protein – Strawberry
1 oz walnuts
18.5g fat / 4.05g carbs / 31g protein / 295cal
Dinner
4oz chicken breast
½ cup zucchini
¼ cup carrots
4.3g fat / 5g carbs / 36.4g protein / 212cal
Before Bed
½ scoop casein protein - Chocolate
.5g fat / 1.5g carbs / 12g protein / 60cal
Total: 61g fat (35%)/ 65g carbs (17%) / 188g protein (48%)/ about 1,550cal
Week 1 – Male
Breakfast – Breakfast sandwich
3 eggs
4 pieces of bacon
1 bagel thin
1 slice of low fat cheese (we like fresh deli cheese)
Coffee
20.5g fat / 25g carbs / 39.5g protein / 430cal
Snack
1 cup low fat cottage cheese
5g fat / 8g carbs / 26g protein / 180cal
Pre – Workout
1 scoop whey protein - Chocolate
1g fat / 3g carbs / 24g protein / 120cal
Post Workout
2 scoop whey protein - Chocolate
2g fat / 6g carbs / 48g protein / 240cal
Lunch – Spinach Salad
6 oz lean meat (We went with grilled chicken)
2 cups mixed greens
½ oz of cheese (We went with feta)
2 Tbs salad dressing
1 piece of toast or small roll
20.4g fat / 21.2g carbs / 80.6g protein / 595cal
Mid-Day Snack
2 scoop whey protein - Chocolate
1 oz walnuts
20.4g fat / 10g carbs / 52g protein / 425cal
Dinner
8oz chicken breast
1 cup zucchini
½ cup carrots
8.5g fat / 10g carbs / 72.9g protein / 420cal
Before Bed
1 scoop casein protein - Chocolate
1g fat / 3g carbs / 24g protein / 120cal
Total: 76g fat (31%)/ 80g carbs (14%) / 318g protein (55%)/ about 2,350cal
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